• 5 Spot Lower Body LAX Ball Roll Out x 10 each
• Plank Lateral Leg Slide x 20 ea.
• PVC Pass Through x 10
• Seated Cuban Press x 10
• Lateral Box Step Up x 10 ea.
• Standing Broad Jump Medball toss x 5

Strength:

A) For Time:

• DB/KB Deadlift+ DB/KB Reverse Lunge RT + DB/KB Reverse Lunge LT x 25

*Perform with the heaviest weight you built up to on the db/kb reverse lunges from last week.

Skill:

AMRAP in 3 Minutes

2 Sets:

• 9 KB Swing
• 7 Goblet Squat
• 5 Pull Up

In Remaining Time Perform AMRAP

• Double Unders

Rest 1 Minutes Between Rounds

• Mobility

• 5 Spot Lower Body LAX Ball Roll Out x 10 each
• Plank Lateral Leg Slide x 20 ea.
• PVC Pass Through x 10
• Seated Cuban Press x 10
• Lateral Box Step Up x 10 ea.
• Standing Broad Jump Medball toss x 5

Strength:

A) For Time:

• Back Squat + Back Rack Reverse Lunge RT + Back Rack Reverse Lunge LT x 25

*Perform with the heaviest weight you built up to on the back rack reverse lunges from last week.

Skill:

AMRAP in 3 Minutes

2 Sets:

• 5 Power Snatch 95/65
• 7 Back Squat
• 5 Pull Up

In Remaining Time Perform AMRAP

• Double Unders

Rest 1 Minutes Between Rounds

• Mobility

• 5 Spot Lower Body LAX Ball Roll Out x 10 each
• Plank Lateral Leg Slide x 20 ea.
• PVC Pass Through x 10
• Seated Cuban Press x 10
• Lateral Box Step Up x 10 ea.
• Standing Broad Jump Medball toss x 5

Strength:

A) As Long as Possible (Every 90 Seconds)

• 2 Tng Clean

*Start 135/95 add #10/5 until failure.  Goal is a minimum of 10 sets, adjust accordingly.

B) 4 Sets:

• Snatch High Pull x 3 96,96,100,100%

C) 4 Sets:

• Back Squat x 1.1.1  Rest 10 Seconds between reps (Build to a heavy 3 rep, Not a 1 RM)

*Take a maximum of 15 total reps to build to your Back squat # i.e.: 5 reps@200#, 3 Reps@ 265#, 2 Reps@315#, 1 Rep @345#, 1 Rep at….. You get it just make sure your 16th rep is your # for the day.

Skill:

1) 5 tuck to frog then 15s parallette tuck support hold
2) 5 ring pull ups then 10s False grip top of pull up hold rings (jump into it, don’t pull into it)
3) 5 ring dips then 15s Bottom of ring dip hold
4) 10 GHD back extensions then 30s hold at the top of the last rep (full extension on the GHD)

• Mobility